Strength: Deadlift 5x5 (increase each set)
Conditioning: 12 Minute AMRAP
1 Dumbbell Squat (50/35)(40/25)
1 Dumbbell Thruster
1 Push Up + Taps
2 Dumbbell Squat
2 Dumbbell Thruster
2 Push Up + Taps
3 Dumbbell Squat
3 Dumbbell Thruster
3 Push Up + Taps
Continue increasing each movement by 1 rep every round until 12 minutes are up!
Conditioning: 30min Amrap 30 Push Presses (125/85)(115/75)) 30 Pull-Ups 30 Sumo Deadlift High Pulls (125/85)(115/75) 30 Sit-Ups(45/25) 30 Toes-to-Bars 30 Push-Ups 30 Slam Balls 30 Back Squats 125/85)(
Planks! Strength: Deadlift 10 @ 65% 8 @75% 6 @ 80% 4 @ 85% Conditioning: 15min AMRAP 6 Box Jump Overs (24/20) 5 Power Cleans (115/75)(95/65) 6 Hang Squat Cleans 5 Thrusters
PLANKS! Strength: Shoulder Press 10 @ 65% 8 @75% 6 @ 80% 4 @ 85% Condiitoning: EMOM for 5 Rounds Min 1: 15 Dumbbell Floor Press Min 2: 12 Push Press (125/75)(95/65) Min 3: 40 Double Unders Min 4: RE